Vegetable Quiche

By: By Rosalind Elemy, MA, RD and Barbra Sassower, MPH, RD, CDE

The recommended intake of fruits and vegetables is at least five and up to 11 servings per day depending on individual caloric needs. Sound like a lot? The recommendation may sound overwhelming; however, a portion size for fruits and vegetables is one half cup, so eight servings of fruits and vegetables equal approximately four cups per day.

Fruitful BenefitsScientific evidence shows that diets high in fruit and vegetables can help control cholesterol levels and high blood pressure and may provide protection against some forms of cancer. In addition, the fiber in fruits and vegetables may prevent some intestinal disorders.

Adding fruits and vegetables and limiting dietary fat can also help promote weight loss. A recent study of individuals who consumed a diet high in fruits and vegetables and limited fat intake resulted in one-third more weight loss compared to individuals who only reduced fat intake alone. Eating fruits and vegetables helps increase the feeling of fullness, thanks to the fiber.

A Rainbow of SelectionsWhen selecting fruits and vegetables, choose deeply colored fruits and vegetables for the extra nutrients they provide.

Antioxidant and anti-aging benefits can be found in blue and purple fruits and vegetables. Look for blueberries, grapes, eggplant, plums and purple cabbage.

Yellow and orange fruits and vegetables provide antioxidants like vitamin C and carotenoids (yellow, red and orange pigments that are converted into vitamin A in the liver). Add apricots, butternut squash, carrots, nectarines, pineapples and yellow peppers to the grocery cart.

“Adding fruits and vegetables and limiting dietary fat can also help promote weight loss.”